Use this guide to find free half marathon training plans that work with your schedule and help you reach your half marathon race goals.

• How Long Should You Train for a Half Marathon?
• Free Half Marathon Training Plans
• Half Marathon Training Plan: Beginner
• Half Marathon Training Plan: Intermediate
• Half Marathon Training Plan: Advanced

When you’re considering how to train for a half marathon, it’s important to know that the strategies that work best for you are likely to be different from the strategies that work best for another runner. That’s why there are a variety of running shoes, running watches, energy gels, you name it.

Finding what works best for each of us is as personal as it gets, and the right half marathon training plan is no different. There’s no “best way to train for a half marathon” — it’s not one-size-fits-all. The best running training plan for you depends on your running level, your goals, your scheduling needs, and more.

How Long Should You Train for a Half Marathon?

The short answer is, it depends. While I believe an ideal training schedule for the half marathon distance is 12 weeks, there are a number of plans that fall outside of this timeframe and running coaches who have different preferences. The right length also depends on your fitness level and race goals.

For example, for runners who have a good training base — they’ve been running 15-20 miles per week — and are targeting a goal pace they’re already close to, an 8-week plan may be enough to accomplish it. However, beginner runners without previous training or runners aiming to run a much faster pace than their starting point may benefit from a plan that’s 12 to 16 weeks. The longer the plan, the more time you have to build your endurance and focus on your speed. That said, I’d advise against a plan longer than 18 weeks to avoid plateauing and potential injuries from overtraining.

Free Half Marathon Training Plans

While customized training plans and running coaches are able to provide you with the most personalized half marathon training schedule, experienced running coaches and brands have published a variety of half marathon training plans that meet the needs and fitness levels of nearly any runner, from couch-to-half marathon training plans to plans with more complex workouts and higher weekly mileage geared toward intermediate and advanced runners. The challenge is finding the training schedule that’s best for you.

This guide is designed to help you navigate the free half marathon training plans available online, with quick facts, workout descriptions, and direct links to each. For runners looking for a first-time half marathon training plan, Coach Jenny Hadfield’s 13-week walk/run and run/walk plans are a great place to start. Jeff Galloway, known for his longer training plans with incremental increases in mileage, has a “goal time” 15-week schedule for intermediate runners and run-walkers. The Boston Athletic Association’s 12-week schedule for advanced runners starts at 31-36 miles in week one and includes a mix of tempo runs, race simulation workouts, and short and long intervals throughout.

Not seeing one that you like? Download a free Running Lifestyle training plan template to create your own. But be sure to first read this guide on writing your own training plan!

Disclaimer: Before choosing to follow any training program or the training advice provided in this article, be sure to consult with your physician about your health and medical concerns. Completing the workouts detailed in these training plans, and any medical consequences that result, is at your own risk.

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Half Marathon Training Plan: Beginner

B.A.A. Half Marathon Training Plan Level 1
The Boston Athletic Association’s Level 1 plan is approachable for runners training for their first half marathon. It starts with a 5-mile long run in week one and includes four days of running per week. Off days are scheduled for Mondays, Wednesdays, and Fridays. Week three begins to incorporate some speed (four sets of 30 seconds hard, 60 seconds rest). The longest run of the week alternates between Saturdays and Sundays, and when it falls on Saturdays, it includes a tempo run with 3-4 miles at half marathon goal pace. (Refer to this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 4
• Longest Run: 10 miles
• Level: Beginner

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Coach Jenny Hadfield’s Free Half Marathon Walk-Run and Run-Walk Plans
Coach Jenny Hadfield has two half marathon training schedules for runners who prefer the walk/run approach — a great choice for first-time runners looking to complete a half marathon. The Walk-Run plan has scheduled rest days on Sundays and Thursdays, and cross-training days on Tuesdays and Fridays. This plan starts with 1 minute running, 3 minutes walking for 32 minutes; week nine reaches a run/walk ratio of 2:2, which is where it settles for the remainder of the schedule. The Run-Walk plan’s cross-training days are Tuesdays and Thursdays, with a rest day on Sundays and occasional Fridays. This plan starts with 3 minutes of running and 2 minutes of walking for 35 minutes, and it increases the amount of running to a ratio of 5:1. (These plans are viewable on Coach Jenny Hadfield’s website; for downloadable versions, an email address is required.)

• Length: 13 weeks
• Weekly Runs: 3 (Walk-Run); 4 (Run-Walk)
• Longest Run: 10 miles
• Level: Beginner

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Coach Jenny Hadfield’s Free Half Marathon Beginning Run Plan
Coach Jenny Hadfield’s Half Marathon Beginning Run plan includes only timed runs, starting at 30-45 minutes in week one and reaching a 10-mile long run by week 12. The long runs increase gradually each week, making this plan a good option for runners who are concerned about being able to do the mileage. Tuesdays and Thursdays are cross-training days, with a rest day scheduled for Sundays. (This plan is viewable on Coach Jenny Hadfield’s website; for a downloadable version, an email address is required.)

• Length: 14 weeks
• Weekly Runs: 4
• Longest Run: 10 miles
• Level: Beginner

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Jeff Galloway’s Half Marathon Runners and Walkers Training Plan
Runners should be comfortable completing a 30-minute run/walk or full run to start week one of Jeff Galloway’s Half Marathon plan. Above the training schedule, Galloway breaks down the run/walk intervals runners should aim for during their runs. Weekday runs on Tuesdays and Thursdays are all 30 minutes. Sunday long runs build up to 14 miles. Throughout the plan, several long run days incorporate a “magic mile” — a one-mile time trial intended to test your speed and adjust your long run paces for the following weeks.

• Length: 17 weeks (plus two post-race weeks)
• Weekly Runs: 3
• Longest Run: 14 miles
• Level: Beginner

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Run for Good’s Half Marathon Beginner Run/Walk Training Schedule
Run for Good’s Half Marathon Beginner training plan can be adapted for runners who want a run/walk approach or those who are comfortable with continuous running, as both options are given. Week one’s long run is 3 miles (2 minutes running, 1 minute walking), and the longest run is 12 miles (3 minutes running, 1 minute walking) in week 10. This plan does not designate workouts on specific days, providing scheduling flexibility. It incorporates one dedicated rest day, one recovery walk day, and two optional cross-training or rest days.

• Length: 12 weeks
• Weekly Runs: 3
• Longest Run: 12 miles
• Level: Beginner

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Women’s Running Your First Half Marathon Plan
While certainly suitable for a beginner runner, this Women’s Running half marathon plan does require base training. Ideally, runners should be comfortable with a 5-mile run and about 12-15 miles per week before getting started. The plan jumps right in with speed workouts on Tuesdays and Thursdays; these vary between short and long intervals, hill repeats, and tempo workouts. Sunday long runs build from 5 miles to 11 miles in week eight. A dedicated rest day is scheduled for Mondays, with optional cross-training or rest days on Wednesdays and Fridays, and an optional rest day or easy 3-mile run on Saturdays.

• Length: 10 weeks
• Weekly Runs: 3-4
• Longest Run: 11 miles
• Level: Beginner to intermediate

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Women’s Running 10K to Half Marathon Training Plan
The Women’s Running 10K to Half Marathon plan is similar to Your First Half Marathon Plan (above). It also jumps right in with a speed workout in week one; speed workouts are scheduled on Wednesdays and Fridays and vary between short and long intervals and tempo workouts. Long runs start at 4 miles and build up to 10 miles in week eight. An easy 3-mile run is scheduled for Tuesdays, a dedicated rest day is on Mondays, and optional cross-training or rest days are on Thursdays and Saturdays.

• Length: 10 weeks
• Weekly Runs: 4
• Longest Run: 10 miles
• Level: Beginner to intermediate

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Half Marathon Training Plan: Intermediate

B.A.A. Half Marathon Training Plan Level 2
Runners following the Boston Athletic Association’s Level 2 plan should have a good training base. Be ready for a long run of 7-8 miles and a total of 21-26 miles in week one. This plan incorporates two to three easy runs of between 3 and 6 miles each week. Key workout days vary between Tuesdays, Wednesdays, and Fridays, and include interval, progression, and tempo runs. Long runs are generally on Sundays except for weeks four, six, eight, and 10. Long runs for those weeks move to Saturday and incorporate a half marathon pace race simulation. (Refer to this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 5
• Longest Run: 12 miles
• Level: Intermediate

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Jeff Galloway’s Half Marathon Goal Time Training Plan
Scroll down to the second half of the page to find Jeff Galloway’s Goal Time plan. Runners should be comfortable running 5 miles to start week one, and those who follow the run/walk method can find Galloway’s recommended run/walk intervals listed in the information above the training schedule. Weekday runs on Tuesdays and Thursdays start at 30 minutes during the first few weeks and are a consistent 45 minutes after week five. Sunday long runs build up to 17 miles. Several long runs are replaced by 800-meter repeats, which include a warmup, cool down, and walking rests after each 800. Mondays, Wednesdays, and Saturdays are rest days.

• Length: 15 weeks (plus two post-race weeks)
• Weekly Runs: 3
• Longest Run: 17 miles
• Level: Intermediate

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Nike Run Club’s Half Marathon Training Program
This half marathon training plan is designed to be paired with the Nike Run Club training app’s audio version that guides you through workouts, but can also be completed on its own. There are five runs per week — two easy runs, two speed workouts, and a long run — which are not assigned to specific days, providing scheduling flexibility. Speed days include a mix of interval, tempo, and fartlek workouts. These are a bit more complicated to follow than other plans (which is where the app’s audio guide can help). The plan includes a pace chart, a glossary of running workout terms, and motivational advice to keep you going. (Note: Click “Download PDF Plan” to get the PDF; no email address required.)

• Length: 14 weeks
• Weekly Runs: 5
• Longest Run: 12.5 miles
• Level: Intermediate

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Run for Good’s 3 Day a Week Half Marathon Training Schedule
Runners should go into Run for Good’s 3 Day a Week Half Marathon plan with a good training base, It begins with a 6-mile workout and 8-mile long run in week one. Running days aren’t designated, allowing for schedule flexibility. That said, aim to have at least one day in between each of the three weekly workouts so that your body can recover. The three workouts include a tempo run (Run 1), an interval workout (Run 2), and a long run (Run 3). Not all long runs are at an easy pace — a few should be run at your target race pace plus 30 seconds, and a couple of others include the last 2 miles at your target race pace.

• Length: 12 weeks
• Weekly Runs: 3
• Longest Run: 13 miles
• Level: Intermediate

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Run for Good’s 8 Week Half Marathon Training Schedule
The shorter training timeline for this plan means long runs build quickly, starting at 6 miles in week one and building up to 12 miles in week five, so runners should have a good training base. Running days aren’t designated, allowing for schedule flexibility. The four workouts include a tempo run (Run 1), an interval workout (Run 2), a long run (Run 3), and an easy run (Run 4). Aim to have at least one day in between the two speed workouts and in between the speed workouts and the long run (the long run and easy run or the speed workout and easy run can be back-to-back).

• Length: 8 weeks
• Weekly Runs: 4
• Longest Run: 12 miles
• Level: Intermediate

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Women’s Running Half Marathon Your PB Plan
This Women’s Running plan is only 10 weeks long but incorporates some strong workouts to improve your speed. Since it jumps right in with speed workouts and an 8-mile long run — a total of 21-24 miles in week one — runners should have a good training base. Key runs include two speed workouts (Tuesdays and Thursdays) and a long run on Sundays. Speed workouts are an average of 5 miles each and incorporate short and long intervals and tempo runs at half marathon pace. An easy run is scheduled for Saturdays, an optional easy run or rest day is on Wednesdays, a rest or cross-training day is on Fridays, and a dedicated rest day is on Mondays.

• Length: 10 weeks
• Weekly Runs: 4-5
• Longest Run: 13 miles
• Level: Intermediate

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Half Marathon Training Plan: Advanced

B.A.A. Half Marathon Training Plan Level 3
The Boston Athletic Association’s level three plan is appropriate for experienced half marathon runners looking for more mileage and challenging workouts. Week one starts with a total of 31-36 miles and a long run of 9-10 miles. Speed workouts are scheduled for Tuesdays and either Thursdays or Fridays. These workouts include 5- to 7-mile progression runs and short and long interval workouts. While most long runs are on Sundays, there are several Saturday long runs (weeks four, six, eight, and 10) that incorporate a half marathon pace race simulation. (Refer to this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 6
• Longest Run: 14 miles
• Level: Advanced

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Run for Good’s Half Marathon Advanced Training Schedule
Run for Good’s Half Marathon Advanced plan designates the order of workouts but not which days to complete them, leaving a little room for flexibility. Most weeks include two speed workouts, rotating between short intervals, hill repeats, and tempo runs. This plan jumps up in mileage quickly after week five. If you’re unable to do a 10K race in week eight, consider replacing it with a 13-mile long run and taking week seven down to a 12-mile long run for a more gradual build. An easy run of 3-4 miles, a rest day, a cross-training day, and an optional rest or cross-training day are also included. This plan is listed as advanced but could also be appropriate for intermediate runners with decent base training (week one totals about 20 miles).

• Length: 12 weeks
• Weekly Runs: 4
• Longest Run: 14 miles
• Level: Advanced or intermediate

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Are we missing a free half marathon training plan that should be added to this list? Let us know at [email protected].

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FIND MORE TRAINING TIPS FROM RUNNING COACHES:

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8 Running Coaches Share Tips on What to Eat the Morning of a Half Marathon or Marathon

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